Polar CS400 user manual Perform Programmed Exercise, Start Exercising, Exercise with Phases

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Polar CS400 User Manual

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•Sport profile: View the name of chosen sport profile. For further information, consult Polar ProTrainer 5 software help.

•Reminder: Set the reminder time.

Perform Programmed Exercise

Start Exercising

If you set a reminder, your cycling computer will remind you to train according to plan on the scheduled date. View the planned exercise information by pressing OK when the reminder has gone off.

Start Daily Exercise

Select Today > Exercise view (name of the exercise) > OK

Select Program > Week view > Day view > Exercise view > OK > OK

For further information on exercise recording, see Start Training. Your cycling computer will guide you through the session.

Exercise with Phases

Below is an example of an interval exercise, which is divided into four phases:

Warm up / P1: Cycle 15 minutes at a heart rate between 60-70% of your maximum heart rate.

Interval / P2: Cycle 5 km at a heart rate between 80-90% of your maximum heart rate.

Recovery / P3: Cycle 5 min at heart rate between 55-65% of your maximum heart rate. Repeat phases 2 and 3 for three times each.

Cool down / P4: Cycle 15 minutes at a heart rate between 55-65% of your maximum heart rate.

Views during the exercise

During the exercise you will see the following display types:

Every phase starts with a display showing:

Phase name

Zone type

Zone limits

During exercise the phase display shows:

Countdown timer/distance, count up timer, number of current phase

Target zone in graphical format (updated every 10 seconds, showing the last 8 minutes on the display)

Heart rate

Number of phase repeats left

Every phase ends with a phase-end display showing:

Phase duration or distance

Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed

Average heart rate

Number of ended phase

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Contents Polar CS400 Contents Watch Settings Care and MaintenancePrecautions View Program Perform Programmed ExercisePage Basic Settings Wheel size diameter inches Wheel size setting mmE T T I N G S TA R T E D Measuring Wheel SizeSex Select Male or Female R E P a R E F O R T R a I N I N G Menu StructurePlan your training Exercise TypesCreate New Exercises With Your Cycling Computer Create a New Exercise with ZonesCreate a New Exercise Without Zones R a I N I N G Wear the TransmitterStart Training Create New Exercises with Polar ProTrainerInformation on the Display Graph view Symbols on the Display Text on the display SymbolLock a Zone Button Functions During ExerciseTake a Lap Illuminate the Display Night mode on View Settings MenuZoom the Display Pause ExerciseF T E R T R a I N I N G Stop ExerciseAnalyze Exercise Results Exercise LogBasic information Additional Basic Information Bike informationSport Zones Phases Laps Weekly Summary Exercise types Feature SettingsE T T I N G S Recording Rate Calibrating the Altitude AutomaticallyBike Settings Using the HeartTouch Function CS400Automatic Lap Recording Heart Rate ViewWheel Size Autostart On / OffArrival time Speed On / OffUser Settings General SettingsHeart Rate HRmax, HRsit Maximal Oxygen Intake VO2maxWatch Settings Time AlarmEvent R a I N I N G P R O G R a M Personalize the Cycling Computer DisplayShortcut Button Quick Menu View ProgramView your daily exercise To view your weekly programTo view your daily program Exercise with Phases Perform Programmed ExerciseStart Exercising Views during the exerciseE S T S Polar Fitness TestFunctions During Exercise Lap MenuBefore the Test Performing the TestWear the Transmitter Enter User InformationFitness Test Trend After the TestFitness Level Classes A C K G R O U N D I N F O R M AT I O N Polar Sport ZonesDelete OwnIndex Value Analyzing OwnIndex Results with Polar ProTrainer 5 SoftwareOwnZone Training LightMaximum Heart Rate Heart Rate Value in a Sitting PositionHeart Rate Reserve Determining Maximum Heart RateCare and Maintenance U S T O M E R S E R V I C E I N F O R M AT I O NHeart Rate Variability Polar Article LibraryService Changing Cycling Computer BatteryStore the strap and the connector separately Changing BatteriesPrecautions Speed and Cadence Sensors BatteryInterference During Exercise Electromagnetic Interference and Exercise EquipmentTechnical Specifications Minimizing Risks When ExercisingCycling computer limit values Frequently Asked Questions Do not know where I am in the menu?There are no reactions to any buttons? Cycling computer does not measure the calories?Limited Polar International Guarantee Altitude keeps changing even if I am not moving?…the altitude readings are inaccurate? Memory low is displayed?Polar Disclaimer Index